Monday
Masters Qualifier Workout #1
3 Rounds of:
50ft Farmers hold walking lunges
20 Toes to Bar
Straight into
2 Rounds of:
50ft Front rack walking lunges
15 Chest to bar pull ups
Straight into
1 round of:
50ft OH walking Lunges
10 Bar MUs
RX:50/35
20 Min Time Cap
Tuesday
Every 2:00 for 4 rounds
2 Strict press@90%+
+
10 DB Bench PressRest 2 minsEvery 2:00 for 4 rounds
2 Bench Press@90%+
+
10 DB standing strict press
9 min AMRAP
100m Run
3 Burpee Box Jump Overs 24/20
6 DB Push Press 50/35
9 Slam Balls
Wednesday
Every 2:30 for 5 rounds
2 Back Squats@90%+
+
5 DB Dead Stop Vertical Jumps
8 Rounds for Time
10/8 Calorie Bike
10 Double DB Front Squats
RX:40/25
If feeling fine after the first part, RX+:50/35
10 min time cap
Thursday
40 Min Clock. You WILL NOT get through the whole thing.
Zone 2 work
50-40-30-20-10-20-30-40-50
Calorie Bike
Calorie Row
***Every 5:00, stop and do:
100ft KB Farmers Carry
10 Goblet Hold Box Step Ups-5 each leg
14 Alternating single leg V-Ups-7 each
***Pace down to having a conversation with someone but still breathing alittle heavy.
Friday
Half Murph Day
For Time
800m Run
10 Rounds of Cindy
800m Run
1 round of Cindy=
5 pull ups
10 push ups
15 air squatsORFor Time
800m Run
50 Pull Ups
100 Push Ups
150 Air Squats
(Going straight through)
800m Run30 Min Cap
Whatever you think you’re going to do for the real Murph, practice that today.
Saturday
Sunday
Go outdoors and use your fitness.
